Warmup
HWPO DAY 5
Back squats x8min
57%x10
67%x8
71%x8
76%x8
Front squats x8 min
60%x5
70%x5
70%x5
70%x5
Wod x3
750 row / 800 run
30 wall balls 20/14
Accessory
3-4 10 min cap
12 banded strict ctb
15 skull crushers (bar )
1:00 dball hold
QUARTER FINALS TRACK
Deadlift
Build to Heavy Set of 5
Then...
1x5 @ 90% of Heavy 5
1x5 @ 80% of Heavy 5
WOD
"Don't Stop 'Til You Get Enough"
AMRAP 5:
Toes to Bar
On the Minute [Starting at 0:00]:
9 Deadlifts 185 / 135 lb
Rest 5 Minutes
AMRAP 5:
Chest to Bar Pull-ups
On the Minute [Starting at 0:00]:
9 Front Squats 95 / 65 lb